There is no denying that everyone wants healthy and beautiful hair. This is in fact the main reason why biotin for hair growth products have been on the rise. Whether flipping through your favorite glossy magazine or online there is mention of using biotin for hair growth.
Biotin is a highly beneficial product that helps control and prevent hair loss. It is often available in pill form, which is consumed orally as a supplement or even incorporated in hair care products like shampoo, conditioner and hair masks.
How does Biotin help to Combat Hair Loss?
FACT: If you don’t know why your hair is falling out, then you can’t prevent or stop it from happening. Honestly, the reason for the hair fall or loss is the most important information that one should know or gather before jumping at any kind of solution. This is because hair strands are like reading a book.
If you can comprehend the subject or topic you’ll understand fully what you are reading. It is the same with haircare; if you understand what is going with your tresses, you’ll be able to see clearly how to fix any issues.
Therefore, it is always recommended to look for treatments according to the current condition of the hair. If your hair fall or loss has just started or is in initial stages; then there are topical hair growth enhancers that can be used to rectify things.
For instance, enhancers like minoxidil, finasteride, DHT blockers or supplements can be used for hair growth.
However, what are a few other things that might be the culprits behind your hair loss? Well, if your body is deprived of vital nutrients, then along with other body parts, your hair will also eventually become affected.
Our hair needs the right kind of diet or nutrition for not only proper hair growth; but for vitamins to be able to play their role in enhancing hair growth. Among all the vitamins, Vitamin H i.e. Biotin can easily be crowned the king in the hair growth realm. Biotin is necessary for the conversion of food into energy within the body and supports cellular growth internally as well as externally.
What is Biotin?
Biotin is also known as vitamin B7 or Co-enzyme R. It is a water-soluble vitamin and helps to promote healthy skin, hair, and nails. Biotin stimulates hair growth and increases the elasticity of the hair thereby making the hair less prone to breakage. Our hair is made up proteins, mainly keratin. These proteins form the amino acids which result in the cellular reaction with biotin.
How does Biotin help in hair growth?
Biotin produces the keratin in the body and in turn keratin helps to transfer the oxygen to the scalp cells known as dermal papillae cells. This allows the proper supply of nutrients, oxygen, and blood to the hair follicles.
Biotin also carries away the CO2 from the scalp & strengthens the hair follicles. It forms a protective layer on the top of the hair strands which gives protection from any environmental damage. Biotin also helps to aid hair in achieving more volume and length of the strands with improved hair texture.
Symptoms and Risk Factors of Biotin Vitamin Deficiency other than Hair Loss
- Dry, scaly skin
- Swollen and painful tongue
- Loss of appetite
- Dry eyes
Recommended dosage of Biotin
Biotin is water-soluble and is well tolerated at even high levels. But still, it is always recommended that you take any medicine or supplement after consulting the doctor. The recommended dosage is;
|Life Stages||Age||Males (mcg/day)||Females (mcg/day)|
|Adults||19 years & older||30||30|
|Breast Feeding||All Ages||–||35|
Sources of Biotin
- Small amounts of food
- Egg yolk, liver, and yeast are the best sources
- Bacteria in the intestine make biotin
- Food processing techniques reduce biotin content, the less processed the food, the more the biotin
Biotin Rich Foods
There are many types of animal-sourced food that contain biotin but plants contain the free biotin and are more readily bio-available. In simple terms: this means you don’t have to eat meat in order to get your Biotin intake. Getting an adequate amount of biotin from a vegan diet is attainable and possible. The following are the common and best biotin-rich foods for hair growth:
Almonds are the power house of biotin, vitamin E, and protein that helps to nourish the hair. A 1/4th cup of almonds is rich in 15-20 mcg of biotin. Almonds serve as a great snacking option and you can munch them at any time.
- Walnuts & Peanuts:
Similar to almonds, walnuts and peanuts are rich sources of biotin for hair growth. Along with the biotin, walnuts are rich sources of anti-oxidants, protein, and minerals like potassium, zinc, iron, and calcium. Peanuts are rich in protein which is essential for hair growth.
Oats are rich in biotin. Along with biotin, they are rich in vitamin B which acts as humectants and helps to prevent dryness. It penetrates deep into the scalp and keeps the hair moisturized. It also fights hair loss problems and promotes hair growth.
- Carrots: Along with biotin, carrots are rich in beta-carotene. It produces the natural sebum oil which keeps roots moisturized and healthy. Also it prevents hair fall & boosts hair growth by increasing the cellular growth.
Cooked eggs (not raw) are a great source of biotin. Raw eggs contain avidin (protein), which binds to the protein and stops the absorption of biotin by the body. Eggs contain approximately 54 mcg of biotin per 100g.
It is a rich source of biotin as well as vitamin B and E. Spinach is rich in iron as well. Deficiency of iron causes hair loss as there is a low supply of oxygen and nutrients to the hair roots and follicles which inhibits hair growth and causes hair fall.
Other than the above-mentioned foods, there is a number of foods that are rich in biotin such as chicken, meat, seafood, soybean, berries, mushrooms etc. These all are superfoods for hair growth. They give a boost to our diet and improve hair quality, leading to hair growth.
Want further proof? Check out the video below.
Is Biotin For Hair Growth A Fad Or Is It The Real Deal?
Hair video by Sheriza R
If you are wondering about the major role of biotin, then you might want to read through the rest of this article to learn more.
Biotin can be found in even more foods:
- Organ meats
Traces of biotin in small amounts are also produced by intestinal bacteria. Bad eating habits can cause biotin deficiency, and although this is a rare condition, it can lead to serious health conditions if the disease is left untreated.
Most of the products used in treating hair loss have sufficient amounts of biotin. The primary reason is because it can drastically reduce the breakage you may have been experiencing. Biotin for hair growth is one aspect, but it also makes your hair stronger and adds moisture. If your hair has moisture, there is no dryness, which means less split ends and hair loss.
There are numerous products on the market that come in the form of oral supplements. They work by strengthening your hair strands as well as controlling hair thinning. They often contain high doses of biotin, which is formulated to treat baldness or alopecia. And, as a side note, there are numerous other options for growing your hair faster.
Biotin has been proved to prevent hair loss and promote hair growth.
Individuals with nutritional deficiency who suffer from hair loss can benefit from nutritional supplements that contain biotin as an ingredient.
Today, there are numerous biotin for hair growth topical and oral products being introduced in the market. It is therefore imperative that you do your due diligence. Determine if the manufacturer is clinically capable of selling such a product or if they are just trying to make a quick buck.
One last thing. Rome was not built in a day and neither will your hair grow down your back in a few days. So, just be a little patient and you will reap huge rewards soon enough.